{"id":1704,"date":"2012-11-22T08:36:06","date_gmt":"2012-11-22T14:36:06","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1704"},"modified":"2012-11-22T08:41:51","modified_gmt":"2012-11-22T14:41:51","slug":"out-of-class-wods","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1704","title":{"rendered":"Out-of-class WODs"},"content":{"rendered":"<p><strong>WOD1: Broken 5K<\/strong><br \/>\n5 rounds, each for time:<br \/>\n1000m run<br \/>\n2 minutes rest<\/p>\n<p>Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.<\/p>\n<p>The 1000 meters would be 2\u00bd laps around the track&#8211;or you can go to <a href=\"http:\/\/www.runningmap.com\" target=\"_blank\">runningmap.com<\/a> and chart a course on the paved roads on campus.<br \/>\nThis will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you&#8217;re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>WOD2: Back to the Rack<\/strong><br \/>\nAMRAP in 8 minutes:<br \/>\n10 back squats, 85\/55 (that means 85 lbs for men, 55 lbs for women)<br \/>\n6 burpees<\/p>\n<p>&nbsp;<\/p>\n<p>If you choose to do these two WODs on the same day, leave at least 3 hours between them.<\/p>\n<div id=\"iLikeThis-1704\" class=\"iLikeThis\"><span class=\"counter\">7 <a onclick=\"likeThis(1704);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>WOD1: Broken 5K 5 rounds, each for time: 1000m run 2 minutes rest Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds. The 1000 meters would be 2\u00bd laps around the track&#8211;or [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[24,26,19],"class_list":["post-1704","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","tag-back-squat","tag-burpee","tag-run"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1704"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1704\/revisions"}],"predecessor-version":[{"id":1706,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1704\/revisions\/1706"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}